MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free hamburger buns in this dish. Check for modified food starch in mayonnaise. Best Foods and Hellman's mayonnaises are gluten-free.

 

"When you fish for love, bait with your heart, not your brain."
- Mark Twain

The refrigerator light goes on...

Tartar Sauce is, of course, the standard with your fish, but that doesn't mean that you can't change it up every now and then. This sauce works great on fish sandwiches, as well as with Oven Fried Fish and Mustard Cornmeal Crusted Fish.

Reduced-Fat Mayonnaise

The amount of fat varies pretty widely between the non-fat and regular mayonnaise which has up to 10 or 11 grams of fat per tablespoon.

Reduced-fat mayonnaises are great for making salads, and there are a number of choices available to you. I feel that Blue Plate Low Fat mayonnaise has great flavor with only 2 grams of fat and 25 calories per tablespoon. Hellmans Light - Best Foods in the Western U.S. - mayonnaise is quite good also at 15 calories.

I do not like using non-fat mayonnaise for dressings very much - I have found that they simply are not creamy enough.

Light mayonnaise or reduced-fat mayonnaise usually has about 1 gram of fat per tablespoon. I generally keep this around for making sandwiches.

1 tablespoon Blue Plate Low Fat Mayonnaise = 25 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 4g carbohydrates, 140mg sodium, <5mg cholesterol

1 tablespoon Hellmans Light mayonnaise = 15 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 2g carbohydrates, 130mg sodium, 0mg cholesterol


 

Fish Sandwiches with Sun Dried Tomato Tartar Sauce



Servings = 4 | Serving size =1 sandwich: 4 ounces fish on bun with 2 Tablespoons tartar sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 4.

The extra tartar sauce keeps well for 3-4 days in the refrigerator. Cooked leftover fish should be allowed to cool and then kept in the refrigerator at most 2 days. Makes great cold sandwiches or can be added to salads.

2 Tbsp reduced-fat sour cream
1 Tbsp reduced-fat mayonnaise
1 Tbsp pickle relish
1 Tbsp sun dried tomato paste
2 Tbsp red bell pepper (finely diced)
2 Tbsp fresh chives (minced)
1/8 tsp salt
fresh ground black pepper (to taste)
2 tsp olive oil
4 4 ounce white fish filets (grouper, cod, or halibut)
4 whole wheat or gluten-free hamburger buns
4 leaves iceberg lettuce
4 slices tomato

Mix the sour cream, mayonnaise, pickle relish, tomato paste, bell pepper, chives, salt, and pepper together and place in the refrigerator to chill.

Place a medium skillet on the range over medium high heat. Add the olive oil.

When the oil is hot add the fish to the pan.

Cook for about 5 to 7 minutes on each side.

Serve the fish on buns with 2 Tablespoons tartar sauce, lettuce, and tomato.

Nutrition Facts

Serving size = 1 sandwich: 4 ounces fish on bun with 2 Tablespoons tartar sauce

Servings = 4

.

Amount Per Serving

Calories 279 Calories from Fat 60
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 40mg 14%
Sodium 462mg 20%
Total Carbohydrates 25g 9%
    Dietary Fiber 3g 13%
    Sugars 7g  
Protein 28g  
Vitamin A 16% Vitamin C 15%
Calcium 10% Iron 11%
Vitamin K 17 mcg Potassium 794 mg
Magnesium 138 mg